WOD: August 28th, 2018

Announcements

NEW ADDRESS: 3120 44th Ave N

Crossfit StPete ReGrand Opening
August 25th, 9am – 12pm
Fundraiser for St Pete Free Clinic
Music by DJ 2RILL
WOD at 9am & 9:45am

Labor Day Weekend Hours
September 1st
Beach WOD @ 8:30am

September 2nd
Gym Closed

September 3rd
8am & 9:15am WOD only.
*all other classes cancelled

General Warm-Up & WOD Prep

400 M RUN/5OO M Row/15 cal AD
Iron Cross x20
Bridge x20
Inchworm w/ 3 Push-Ups x5
Single Leg RDLs x20
Windmills x20

Strict T2B Practice
Lat Activations 5×3
Strict T2B 5×3
Around the world 5×3

Wod Prep (Movement Standards)
Deadlift
Double Unders or Power Jumps
Push Ups or knee push ups

WOD

Fitness
AMRAP, 20 mins
10 deadlifts @ 1/2 BW
20 Power Jumps
10 knee push ups

Scaled
AMRAP, 20 mins
10 deadlifts @ 3/4 BW
20 double unders (PJ: 2-1)
10 push ups

RX
AMRAP, 20 mins
10 deadlifts @ BW
20 double unders
10 push ups (feet on 45/35 plate)

Gymnastic/Skill/ROMWOD

1.
Gymnastics, 3 rounds for time
7 pistols (alternating)
20 Sec dish hold
2 wall walks (with 10sec HS Hold)

2.
ROMWOD